BJJ Beginners

Warm Up (10min)

Solo Drills (3min)

• Bridge & Reach

• Bridge & Reach – Knees

• Bridge & Reach – Knees – Stand in Base

• Bridge & Reach – Knees – Stand in Base – Break-fall

Partner Drill (7min)

• Mount Transition – Knee Through
  • Indicator: Opponent exhausts their escape attempts and you wish to mount
  • Essential Detail: Effective weight distribution and solid base points
  • Most Common Mistake: Ineffective front side stretch of opponents blocking leg
  • Bad Guy Reminder: Verify effective base points at each step of the technique
  • Drill Orders: Side Mount start, mount transition, 3 reps reverse roles

Lesson (30-min)

• Buck & Roll Mount Escape
  • Standard Variation
  • Indicator: Opponent grabs your chest or throat with one or both hands
  • Essential Detail: Trapping everything all at once
  • Most Common Mistake: Rolling sideways instead of bridging upwards
  • Safety Tip: Top person tuck shoulder
  • Bad Guy Reminder: Keep hands on chest for this variation
  • Drill Orders: Mount start, 3 rep, reverse roles

• Punch Block Variation
  • Indicator: Opponent sits up to throw punches
  • Essential Detail: Constant closeness
  • Most Common Mistake: Failure to keep weight on the opponent’s hands
  • Safety Tip: Bad guy must tuck fingers prior to roll
  • Bad Guy Reminder: Post hands on ground for base when pulled forward
  • Drill Orders: Mount start, 3 rep, reverse roles

• Headlock Variation
  • Indicator: Opponent establishes a headlock and inserts the grapevines/hooks
  • Essential Detail: Remove the hooks prior to bridge
  • Most Common Mistake: No reach with hugging arm
  • Safety Tip: Do not insert the grapevines too aggressively
  • Drill Orders: Mount start, 3 rep, reverse roles